Riding spin bikes is like riding outdoor bikes. They both use the same postures, movements, and hand positions. The only difference is that many people experiment when using spin bikes.
In this article, let me guide you through the proper postures when doing different movements on spin bikes.
Proper Hand Positions
The core movements for spin bikes correspond with the position of your hands.
With the help of the image above, your hands should rest on the corresponding numbers depending on what movement you’re working on as shown below:
- Jumps – Hands on 2
- Flats (Seated) – Hands on either 1 or 2
- Flats (Standing) – Hands on 2
- Climbs (Seating) – Hands on 2
- Climbs (Standing) – Hands on 3
Inventing movements and postures while using spin bikes is extremely dangerous and may put your safety at risk. Improper postures may also lead to inefficient workout.
To prevent that, here are the details on how to proceed with the following movements correctly.
Spin Bike Jumps
- Develops overall strength
- Develops timing and balance
- Enhances muscles used for shifting from sitting to standing posture
Jumps begin by sitting flat on the bicycle and placing your hands on position 2 shown above. Cycle at 80 – 110 rpm while on this position.
While keeping your hands at position 2, stand flat and cycle at the same speed. Alternately switch from sitting to standing postures to perform spin bike jumps.
Tips: Jumps can be the most effective movement, but a smooth transition is necessary. Switching too fast is not beneficial.
Spin Bike Flats
- Builds strength, strong fitness, and stamina
- Stabilizes the body
- Improves leg speed
- Increases endurance
Flats are the most common movements you can do on spin bikes. You start by placing your hands on position 1 or 2 when doing seated flats and cycle at 80 – 110 rpm.
For standing flats, keep your posture in a standing run position while your hands are on position 2. Cycle at 80 – 110 rpm.
Tips: Avoid placing your hands on position 3 when doing flats. You may strain your back and the movement is not comfortable for shorter people.
Spin Bike Climbs
- Strengthens hamstrings
- Enhances leg muscles
- Develops quadriceps
Seated climbs can be done by placing your hands on position 2 and leaning more forward compared to seated flats. Cycle speed should be maintained between 60 – 80 rpm as well.
Standing climbs, on the other hand, require you to place your hands on position 3 while leaning forwards. Cycle speed should also be between 60 – 80 rpm.
Tips: Relax your upper body when doing climbs to avoid strains after working out. Keep your hands on top of the handle instead under it to open up a cavity on your chest for easier breathing.
Cycling on a spin bike is not difficult. However, spin bike workout may end up inefficient with improper posture. Just keep all these details in mind and you will reap the benefits of spin bike cycling.
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